Dr. Lori L Shemek

07/15/2025

Insulin sensitivity (for everyone) is perhaps one of the best markers of optimal health. 🍭

High insulin sensitivity reflects efficient glucose uptake by cells, reducing the risk of type 2 diabetes, obesity, and cardiovascular issues. It’s associated with lower fasting insulin, better blood sugar control, and reduced inflammation, all of which are linked to longevity and disease prevention.

The good news consuming natural Ceylon Cinnamon, Apple Cider Vinegar, Berberine, or Bitter Melon Extract can help lower and balance your blood glucose levels very effectively.

If you’re prioritizing metabolic health, insulin sensitivity is a top-tier marker.

06/20/2025

Being addicted to sugar, flour and other refined carbs is driven by hormones and neurotransmitters that fuel sugar and carb cravings that can lead to uncontrolled overeating. It’s not willpower.

Replace sugar with protein, healthy fat and veggies. Reduce stress & get adequate sleep and movement, targeted supplementation such as chromium picolinate to kick cravings to the curb. And finally, read labels for added sugar. It’s added to almost every product.

05/14/2025

Interestingly, research has shown supplementing with Glycine & N-Acetyl Cysteine (NAC) can help improve key markers of aging:

NAC increases glutathione levels, a master antioxidant, protecting cells from oxidative damage.

Improves mitochondrial function, DNA damage, insulin resistance, liver health, inflammation & several key aging markers along with muscle strength, cognition, sleep quality, lung health, metabolic health & more!

Glycine: Typical doses range from 3–5 grams daily, often taken before bed for sleep benefits. It’s generally safe but consult a doctor for high doses or long-term use.

NAC: Common doses are 600–1,800 mg daily, split into 1–3 doses. NAC is well-tolerated but may cause mild side effects like nausea or rash. Avoid high doses if you have certain conditions (e.g., bleeding disorders) or are on specific medications (e.g., nitroglycerin).

04/15/2025

📣Drinking dark tea daily slashes diabetes risk by more than 25%.

One dark tea that I highly recommend is Pu-erh Tea - very powerful in fact, probably the healthiest tea outside of green tea. *All teas are health promoting.

Pu-erh Tea is a uniquely fermented tea with many health benefits.

Some of the Benefits:

-Prevents Fatty Liver
-Lowers Blood Sugar
-Aids Fat Loss
-Reduces Harmful Cholesterol
-Protects Brain Cells
-Promotes Gut Health (by increasing a very healthful gut bacteria - Akkermansia)

Findings: Daily Pu-erh tea consumption was linked to a 47% reduced risk of type 2 diabetes and a 53% lower risk of prediabetes compared to non-tea drinkers.

sci.news/medicine/dark-…

03/31/2025

Walking Slow = Lower Brain Volume

A new study with over 1,000 New Zealanders born in the early 1970s. It followed them from birth to midlife, linking slow walking to smaller brain size, leading to dementia.

Slower gait, just like grip strength is a marker for accelerated aging and poor physical function. Slow walking doesn’t cause these issues, but there might be underlying factors affecting both gait and brain health.

Gait speed is how fast someone walks, often showing overall health, especially in older adults.

This research underscores the importance of monitoring gait speed as part of overall health assessments, leading to lifestyle changes to maintain brain health.

rnz.co.nz/news/national/…

03/23/2025

03/04/2025

Did You Know?

When vitamin D3 was approved to be sold over-the-counter, Big Pharma fought to have kept as prescription only. They lost.

03/04/2025

Research: Probiotics Slow Down Alzheimer’s Disease in Mice

More evidence of the Gut-Brain connection. The researchers believe that an imbalance in gut microbes, specifically an increase in microbes associated with inflammation, leads to gut inflammation that causes gut leakiness. This leads to a leakage of pro-inflammatory molecules into the blood, resulting in systemic inflammation that ultimately reaches the brain.

lifespan.io/news/probiotic…

03/01/2025

Physical activity and reduced sedentary time is critical in the prevention of age-associated brain atrophy and neurodegenerative diseases such as dementia.

Just a moderate amount of exercise promotes larger brain volume, gray matter - this is linked to intelligence.

02/24/2025

Did You Know?

Melatonin is much more than a natural sleep aid. It’s benefits range from improved sleep quality to tinnitus to jet lag.

Top 10 Benefits of Melatonin:

Improves Sleep Quality - Shortens sleep onset and boosts duration [Sleep Foundation, 2024].

Regulates Sleep-Wake Cycles - Syncs circadian rhythms naturally [Healthline, 2020].

Reduces Jet Lag - Eases symptoms after time zone shifts [NCCIH, 2023].

Eases Insomnia - Helps those with sleep disorders fall asleep faster [PMC, 2014].

Lowers Pre-Surgery Anxiety - Calms nerves before procedures [NCCIH, 2023].

Supports Eye Health - Antioxidant properties may protect against AMD [Annals NYAS, 2005].

Boosts Immunity - Enhances immune response via T-cell activation [Goodnet, 2021].

May Reduce Tinnitus - Preliminary evidence suggests relief from ringing [Annals ORL, 2011].

Helps Seasonal Depression - Adjusts rhythms to lessen SAD symptoms [Healthline, 2018].

Fights Oxidative Stress - Neutralizes free radicals for cellular health [PMC, 2017].

*Melatonin may improve immunity. Research suggests it can act as an antioxidant, reducing inflammation and oxidative stress, which are key factors in supporting the immune system.

Melatonin: more than just a sleep aid!

Dosages:

Melatonin is typically effective at 0.5 mg to 10 mg, taken 30-60 minutes before bedtime. Here’s the breakdown:

👉General Sleep Improvement/Insomnia: 0.5-5 mg is most common. Studies show 2-3 mg often works well for adults without significant side effects [Sleep Foundation, 2024; NCCIH, 2023].
👉Jet Lag: 0.5-5 mg, with 3 mg being widely recommended. Higher doses (up to 5 mg) may speed up circadian adjustment [NCCIH, 2023].
👉Shift Work or Circadian Issues: 1-3 mg to realign sleep-wake cycles [Healthline, 2020].
👉Pre-Surgery Anxiety: 3-10 mg, often closer to 5 mg, based on clinical reviews [NCCIH, 2023].
👉Other Uses (e.g., Tinnitus, SAD): 1-5 mg, though research is less definitive here [Annals ORL, 2011; Healthline, 2018].

02/19/2025

Eggs may play a role in brain health! 🧠🍳

A recent study published in The Journal of Nutrition suggests that consuming eggs can be linked to a reduced risk of Alzheimer’s dementia in older adults.

Dietary choline, which is abundant in eggs, was identified as the main driver of this association, accounting for 39% of the protective effect against Alzheimer’s dementia. Eggs are a significant source of choline, with one large egg containing 150 milligrams, providing 25% of the recommended daily value.

This study adds to the growing body of evidence suggesting that dietary choices, particularly the consumption of nutrient-rich foods like eggs, might play a role in supporting cognitive health and potentially reducing the risk of neurodegenerative diseases like Alzheimer’s.

02/14/2025

Do You Read Fiction or Non-Fiction?

Research shows reading fiction boosts empathy & creativity, , while nonfiction sharpens your mind with facts & critical thinking. Why not enjoy both for a well-rounded brain workout? 📚

Reading fiction appears to be very beneficial for brain health in many ways. Additionally, audio books as well.

Critics are quick to dismiss audiobooks as a sub-par reading experience, but research has shown that the act of listening to a story can light up your brain. When we’re told a story, not only are language processing parts of our brain activated, experiential parts of our brain come alive, too.

Either fiction or non-fiction has been shown to increase brain health and cognition. “In a six-month daily reading program from Carnegie Mellon, scientists discovered that the volume of white matter in the language area of the brain actually increased”

liebertpub.com/doi/full/10.10…